Recipe Archives

HEALTHY VERSION OF A HOLIDAY FAVORITE: BANANA BREAD

• 1 1/4 c flour
• 1 1/4 t baking powder
• 1/2 t baking soda
• 2 1/2 t cinnamon
• 1/8 t salt
• 2 egg whites
• 1 1/2 c mashed bananas
• 1/2 c drk brown sugar (or substitute)
• 1/4 c applesauce
• 3 t vanilla

In a medium bowl, mix together flour, baking powder, baking soda, cinnamon, nutmeg and salt. In larger bowl, mix together mashed bananas, egg whites, sugar, oil and vanilla. Stir flour mixture into larger bowl until moistened. Pour batter into sprayed 8x4x2 inch loaf pan. Bake at 350 for 45 to 50 minutes until toothpick comes out clean. Cool bread in pan for 10 minutes. Remove from pan and enjoy.

Nutrition Facts

• Calories: 106
• Fat: 0g
• Carbs: 24g
• Protien: 2g

Makes 12 servings

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JACK-BE-LITTLE-CALORIE PUMPKIN SOUP

• 2 c pumpkin (canned or pureed)
• 3 c chicken broth
• 1 large onion peeled and diced
• 3 T Olive oil
• 1/2 c evaporated skim milk
• 4 t Splenda
• 1/4 t each (nutmeg, ginger, cinnamon, pumpkin spice)

Sauté onion in olive oil in a deep pan. Once onions appear clear, add chicken broth. As mixture heats, stir in spices, sweetener and pumpkin. Then slowly pour in evaporated milk. Gently stir soup until hot. Be sure not to bring it to a boil. Once soup is hot, serve. Makes 5 Servings

Nutrition Facts

• Calories: 170
• Fat: 8g
• Carbs: 18g
• Protien: 6g

You can top with toasted pumpkin seeds or shredded cheese for a special touch.

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PUMPKIN-PIE PUDDING

• 2 c light soy milk
• 3/4 c dark brown sugar (or substitute)
• 1/4 c corn starch
• 1c pumpkin (canned or pureed)
• 2 large eggs
• 1/4 t (each) salt and pumpkin all-spice

Whisk milk, sugar and cornstarch in saucepan; boil for 3 minutes whisking constantly. Beat eggs in bowl, then gradually add half hot mixture. Return milk/egg mixture to pan and cook for 3 minutes at medium heat, or until thick, whisk constantly. Remove from heat; stir in pumpkin and spices. Spoon evenly into 6 custard cups. Let cool, then chill for 30 minutes.

Nutrition Facts

• Calories: 150
• Fat: 2g
• Carbs: 30g
• Protien: 5g

Calories calculated using dark brown sugar.

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SEVEN LAYER DIP

• 16 oz fat free refried beans
• 12 oz fat-free sour cream
• 12 oz guacamole
• 6 oz black olives (sliced)
• 3 diced tomatoes
• 1 package shredded fat-free cheese
• 2-3 c shredded leaf lettuce

In a 9x13 cake pan layer beans, guacamole, sour cream, lettuce, cheese, tomatoes and olives. Chill until ready to serve. Serves 15

Nutrition Facts

• Calories: 140
• Fat: 5g
• Carbs: 14g
• Protien: 7g

Contains 4g fiber!! Calorie caculations are based on 140g serving (about 1/3c).

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SENSATIONAL SUMMER SALAD

• Dressing: 2T balsamic vinegar
• 1t Dijon mustard
• 2T extra virgin olive oil
• Salad: 8-10 cups baby greens
• 12oz cubed turkey breast
• 1c sliced yellow and red peppers
• 1 can sliced water chestnuts (diced)
• 1c dried cranberries
• 1/2 c sliced red onion
• 1c chopped walnuts (optional)
• salt and pepper

In a small bowl, combine vinegar and mustard. Wisk in olive oil. Salt and pepper to taste. Chill for 15-30 min. In a large bowl combine salad ingredients and gently toss. Add dressing just prior to serving. Serves 4.

Nutrition Facts

• Calories: 270
• Fat: 8g
• Carbs: 30g
• Protien: 18g

Contains 10g fiber!! Calorie caculations are without walnuts.

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SERIOUS BACKYARD BURGER

• 1 lb ground chicken/turkey breast or extra lean red meat
• 1/3 cup diced peppers and onions
• 1/4 cup diced mushrooms
• 1t Worcestershire sauce
• 2t Dijon mustard
• 1 egg (beaten)
• Salt and pepper

Combine meat, peppers, onions, mushrooms, Worcestershire, mustard, salt and pepper. Mix well and work in egg, but be sure not to over do it or the mixture will be too dense. Divide into 3 burgers and grill to preference.

Nutrition Facts

• Calories: 200
• Fat: 3g
• Carbs: 5g
• Protien: 40g

 

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BERRY DELICIOUS PROTEIN ICE CREAM

• 1 scoop Vanilla Casein
• 1 scoop TightCurves Berry Protein
• 1/4 cup frozen berries
• 1/8 cup whole rolled oats
• 4 oz. 8th Continent light soymilk
• Cold water

Combine protein, berries and soymilk. Add cold water as needed to produce a thick liquid, similar to pancake batter. Sprinkle top with oats and place in freezer for 20-30 min or until nearly solid. Don’t wait too long because it will become too frozen to eat enjoyably.

Nutrition Facts

• Calories: 265
• Fat: 5g
• Carbs: 15g
• Protien: 40g

Makes a great post-workout treat!!

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SOUTHWEST BREAKFAST BURRITO

• 1/3 cup diced celery, red & green peppers
• 1/3 cup shredded Carrots
• 1cup cooked brown rice
• 8 egg whites
• 2 whole eggs
• Salt/pepper to taste
• Salsa
• 2 Mission low-carb tortillas (optional)

Spray skillet with cooking spray. Over medium heat, sauté vegetables. In separate bowl, whisk eggs, salt and pepper. Reduce to med-low heat and pour eggs over veggies. Add rice and stir constantly until eggs set (about 3min). Spoon in to warm tortillas or eat as scramble. Top with salsa. Makes two servings.

Nutrition Facts

• Calories: 325
• Fat: 5g
• Carbs: 37g
• Protien: 19g

Calories caculated without tortilla. Add 80 calories for tortilla addition.

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SWEET POTATO FRIES

• 3 medium sweet potatoes (2" thick 5" long ~ 114g)
• Sea Salt
• Non-stick cooking spray

Slice each potato in thin pieces or strips for stove/oven and thicker pieces for the grill. Thoroughly spray all sides of fries with non-stick cooking spray, salt to taste. You can broil, pan fry, or grill them! Either way flip when top is golden and continue to cook until all sides are golden (be careful not to burn!). Remove and enjoy.

Nutrition Facts

• Calories:130
• Fat:0g
• Carbs: 24g
• Protien: 2g

Yields 3 Servings.

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PROTEIN BROWNIES

• 2 packets TightCurves Chocolate Protein
• 3/4 cup egg whites
• 1 whole egg
• 1/4 cup chopped walnuts

Thoroughly mix ingredients. For best results, use an 8" x 8" pan. Bake at 350 degrees for approx. 10 minutes.

Nutrition Facts

• Calories:30
• Fat:1.5g
• Carbs: 6g
• Protien: 3g

Yields 12 Servings.
TightCurves products are available at butrition stores and www.tightcurves.net

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CONTEST PROTEIN PANCAKES

• 4egg whites (20g pro)
• 3/4 scoop Casein (15g pro)
• 1/2 C. Whole rolled oats
• 2-4 packets Splenda, 1 tsp cinnamon,water

Combine ingredients. Add water until the batter is thick and consistent. Cook med-low in non-stick pan (depending on stove temp). Do not to cook too fast or the bottom will burn. When batter begins to bubble & is firm, flip & brown.
Serve with sugar-free syrup.

Nutrition Facts

Calories:280
Fat:2.5g
Carbs: 26g
Protien: 40g